November 29, 2022

Relaxation techniques for work

The modern work environment can be a place where you’ll find problems, difficulties and unforeseen situations. That is inevitable. As you can imagine, that could cause stress in most people. While stress is a factor always present in the modern work environment, when you let it grow, it can reach unhealthy levels. That’s why you should know how to deal with that feeling of physical and mental tension. 

Do you know how to deal with stress at work? We can help you! At T2W we have an extensive experience in talent management and Human Resources, so we know how to deal with stress correctly. In this article we’ll show you some of the best relaxation techniques for work. You can do each exercise in this list individually, but we recommend using them all together. Let’s begin! 

1. Deep breathing exercise. 

1. Deep breathing exercise

During a stressful situation at work, the first thing that usually happens is the shortness of breath. You start breathing shallow and faster, which increases the feeling of anxiety. Breathing correctly during this type of situation is more important than you think. You might be wondering how to breathe correctly if you feel stress at work. You do it with deep breathing exercises. 

How to practice the exercise 

Deep breathing happens when you take in air and redirect it to your abdomen. You can use this exercise following three simple steps. First, you take air slowly, through your nose. This should take about 5 seconds. The second step is retaining the air for another five seconds. The third and final step is exhaling the air slowly for about 5 seconds.  

You can do this while you are sitting or standing up, but for this exercise to be effective, you have to keep the back straight. In addition, we recommend keeping your hands over your abdomen. This way, you can feel the way it goes up and down slowly. Remember the breathing should be with the stomach. That is a sign that you are doing the exercise correctly. 

2. Progressive muscle relaxation exercise 

When you have a particularly busy day at work and stress starts building up, you generally feel its effects on the muscles. In general, the muscles in the back and neck are the first ones to feel the tension, but you don’t notice it until the back shoulders or neck start to hurt. This is when you notice you are really stressed. 

How to practice the exercise 

Progressive muscle relaxation exercises focus on applying tension over different sections of your body and then relaxing them. This way, you can recognize when your muscles start building up tension and it helps you relax them. You can do these exercises while you are in your office, but you need to be in a quiet and silent place. We recommend breathing slow and deeply just like we showed you in the previous exercise. 

To do the exercise, focus on a specific section of your body, tense the muscles of that part of your body for about 10 to 15 seconds and then release the tension. You can start with the feet, tense those muscles and then relax them. Then, repeat the exercise with your legs, thighs, abdomen, back, shoulders, arms, etc. You should apply this to each section of your body, including your face.  

You might also like: What is burnout syndrome and how to recognize it? 

3. Guided imagery exercise 

More often than not, the stress and anxiety at the workplace can become overwhelming. In that situation, you need a moment of tranquility away from your job. A guided imagery exercise can help you escape from that stressful environment without leaving your office. You just need to use your imagination to cause positive effects over your emotions and body. 

How to practice the exercise 

To do this exercise, you can start by looking for a quiet place. Close your eyes and imagine a quiet relaxing place. It can be anywhere you like. Perhaps you feel your imagination is not really helpful. Don’t worry, in that case you can use a good memory that you remember well.  

Close your eyes and see yourself sit or lying down in that relaxing peaceful place. Next, involve all your senses in this exercise. Feel the sunshine or the breeze on your skin, the different scents of the environment around you, the sounds that come to you. Pay attention to the lighting, colors and start noticing new details little by little.  

This enhances the exercise and increases its effects. We recommend using this after you have done the deep breathing and progressive relaxation exercises. As a result, your mind and your body will feel a lot more relaxed and you can continue your work activities with a fresh air. 

These are three of the most effective relaxation exercises you can do at work. Try to use the three of them frequently. If you turn these exercises into a habit, you will get rid of the effects of stress in your mind and body. 

At Talent2Win, we strive to align your company’s business objectives with the best Talent Acquisition strategies available. If you want to learn more about the services we offer, do not hesitate to contact us.  

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